Self Care
While massage can be very effective, it is not going to change the neural pathways that reinforce habitual patterns. That requires active change on your part. But it doesn't have to be a chore - there are many ways to fit self care routines into your life such as while you're playing with your kids, texting, watching tv, taking a break at work or while you're in bed. We can discuss these options during your session.
Self care techniques, or therapeutic exercises, will reinforce the work done during a massage, increase awareness of your body, and give you the power to actively create change in your wellbeing.
While there are countless exercises out there, these are some that I frequently recommend:
Stretching
Stretching should be done slowly, with focus and never to the point of pain! Back out of the stretch if you are finding it difficult to breathe normally or if other parts of your body are tensing to keep you in the stretch. Move into the stretch position until you first feel tension or a pull. Stay there and breathe fully, wait for this tension to release - it might be subtle. Go further into the stretch until the next sensation of tension is felt. Repeat this for 3-5 releases. Unless otherwise directed, repeat the stretch for the other side of the body.
(Under Construction: pictures and instructions for each exercise coming soon)
Hips:
Hamstrings:
Quads:
Calves:
Backs:
Shoulders:
Strengthening and Posture:
Dead Bug:
Sitting:
Bending:
Hydro:
The use of heat and cold applications can be very effective additions to self care routines, but there are some precautions including Raynauds, burns, broken skin, infection, or any condition that alters the sensitivity of your skin. Please consult your physician if unsure of any treatment.
Heat: Hot towel, hot gel pack, wheat bag, hottie. Heat softens fascia, loosens muscles, and increases circulation. Don't use if an area is already hot, red or recently injured.
Cold: Frozen towel, frozen bag of peas, ice cubes, gel pack, frozen water bottle. Do not use directly on skin. Cold is excellent for decreasing pain, blood flow, heat, inflammation and spasms. Not to be used on areas that are chilled already.
Contrasting: This is beneficial for a wide range of issues as it really pumps circulation through the affected area. This is like a deep clean, decreasing inflammation, increasing tissue health, and speeding up healing. It's best used for hands, arms, legs or feet.
Use a double sided sink (or any other two containers large enough) and fill one side with hot water, the other with cold. Submerge extremity in the hot, then the cold water, alternating at least three times to a ratio of 3:1 (this could be 3 minutes hot to 1 minute cold, or 30 seconds to 10 seconds). Do this treatment a few days consecutively. If you're trying contrasting for the first time, use more moderate water temperatures, building up to more extremes of hot and cold if your body reacts well.
Self care techniques, or therapeutic exercises, will reinforce the work done during a massage, increase awareness of your body, and give you the power to actively create change in your wellbeing.
While there are countless exercises out there, these are some that I frequently recommend:
Stretching
Stretching should be done slowly, with focus and never to the point of pain! Back out of the stretch if you are finding it difficult to breathe normally or if other parts of your body are tensing to keep you in the stretch. Move into the stretch position until you first feel tension or a pull. Stay there and breathe fully, wait for this tension to release - it might be subtle. Go further into the stretch until the next sensation of tension is felt. Repeat this for 3-5 releases. Unless otherwise directed, repeat the stretch for the other side of the body.
(Under Construction: pictures and instructions for each exercise coming soon)
Hips:
Hamstrings:
Quads:
Calves:
Backs:
Shoulders:
Strengthening and Posture:
Dead Bug:
Sitting:
Bending:
Hydro:
The use of heat and cold applications can be very effective additions to self care routines, but there are some precautions including Raynauds, burns, broken skin, infection, or any condition that alters the sensitivity of your skin. Please consult your physician if unsure of any treatment.
Heat: Hot towel, hot gel pack, wheat bag, hottie. Heat softens fascia, loosens muscles, and increases circulation. Don't use if an area is already hot, red or recently injured.
Cold: Frozen towel, frozen bag of peas, ice cubes, gel pack, frozen water bottle. Do not use directly on skin. Cold is excellent for decreasing pain, blood flow, heat, inflammation and spasms. Not to be used on areas that are chilled already.
Contrasting: This is beneficial for a wide range of issues as it really pumps circulation through the affected area. This is like a deep clean, decreasing inflammation, increasing tissue health, and speeding up healing. It's best used for hands, arms, legs or feet.
Use a double sided sink (or any other two containers large enough) and fill one side with hot water, the other with cold. Submerge extremity in the hot, then the cold water, alternating at least three times to a ratio of 3:1 (this could be 3 minutes hot to 1 minute cold, or 30 seconds to 10 seconds). Do this treatment a few days consecutively. If you're trying contrasting for the first time, use more moderate water temperatures, building up to more extremes of hot and cold if your body reacts well.
